July 29, 2025 • 33 mins
We explore the psychological trap of believing "I've tried everything" and how this mindset prevents many women from finding solutions to their hormone health issues. The 100-day follicle development cycle means many women don't give interventions enough time to work before abandoning them.
• Taking a step back to look at your health holistically rather than focusing on isolated interventions
• Understanding that consistently implementing changes is crucial for hormone health
• Recognizing that unpredictable periods often indicate inconsistent ovulation
• Identifying whether blood sugar regulation might be affecting your hormone balance
• Exploring the possibility that gut health issues are causing symptoms like acne and bloating
• Considering how stress and inadequate nutrition affect hormone production
• Acknowledging that healing takes time and requires patience
• Recognizing your power to change health patterns through consistent action
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
I have talked to a lot of women who feel like their
period symptoms are unsolvable.
They've tried supplements,they've cut out the dairy,
they've tracked everything, yetnothing has worked for them.
Yet, anyway, when I hear thesefour words I've already tried
everything I know that we needto pause, because that sentence
(00:22):
might be the very reason thatyou're not seeing results.
In this episode, I'll explainwhy and what your next step
should actually be.
Welcome to I'm Hormonal, yoursource of information about
women's hormone health and howto support your body.
Naturally, I'm your host,bridget Walton, and I'm a
certified functional hormonespecialist and menstrual cycle
(00:44):
coach.
I am on a mission to hold thesehormone conversations with as
many menstruators as possiblebecause you deserve easier
access to accurate informationabout what's up with your unruly
menstrual cycle and with yourfertility mysteries.
Don't you think it's time thatwe figure this out once and for
all?
Don't you think it's time thatwe figure this out once and for
(01:06):
all?
Hey friend, thanks for joiningme for today's episode of I'm
Hormonal.
I'm your host, bridget Walton,and I'm so grateful that you are
here with me today.
As you heard in the intro,we're going to be talking about
these four little words, thesefour not-so-cute words I've
already tried everything,because, in my work with clients
(01:27):
, one-on-one and tell me if thisis how you've ever felt in your
life those gals who feel like,hey, I've already tried
everything, I already did anelimination diet, I've already
done lab testing, I've alreadydone food sensitivity testing,
whatever it is for you theythink, well, shoot, now I'm
(01:50):
backed into this corner becausenothing works for me.
And then you start to tellyourself, nothing works for me.
And you know, when you'resaying that to yourself, you're
going to just prove yourselfright in many cases by
continuing to tell yourself thatIn this episode today, we will
(02:10):
absolutely be getting into thenuts and bolts.
I'll go through a couple ofexamples so that if you are
somebody who has unpredictableperiods, if you have acne, if
you have bloating and you arefeeling like you've tried
everything, I'll give you somethoughts about how you can take
a step back and how you canrealize where you actually can
(02:32):
head, what is the rightdirection that's for you, and
give you a couple of questionsthat would be really helpful for
you to explore.
If you have not done so already, or even if you have, time has
potentially passed and maybeit's time to go back and revisit
something that you've triedbefore.
We're not reinventing the wheeland I certainly don't want you
(02:56):
to think why is Bridget tellingme to do something that I've
already tried?
Stick with me, but if you feellike you've tried everything,
then this is going to be theepisode for you, and I'm really
excited to get your thoughts onit.
I'm always looking forward tothoughts that you guys share
with me via DM.
(03:17):
You can connect with me onInstagram at I'm underscore
hormonal and also on that note,if you ever have any topics that
you want to hear me talk about,send me a DM with that request
too, because I would love to doan episode on it.
If this is the first episode ofI'm Hormonal that you are
checking out, I want to say aspecial welcome to you.
(03:38):
I'm really glad that you foundme, thanks to those of you who
have subscribed to the podcast,who have shared with your
friends, who keep on coming backevery week.
I, of course, couldn't do thiswithout you, or wouldn't do it
without you, so I hope that youare making the most out of these
episodes.
If you want to connect a littlebit more, and just coming back
(03:58):
to Instagram DM opportunities, Iget questions a lot about the
luteal phase.
There's so much content outthere about what to eat in the
luteal phase, how to move yourbody in the luteal phase, and I
have some episodes that talkthrough the phases of the cycle.
But this is just to say this isa question that I get a lot
(04:19):
when actually is my luteal phase?
So I put together a quiz and ifyou just send me a DM and say
luteal, which is spelledL-U-T-E-A-L, just send me a DM,
say luteal and that willkickstart the quiz so you can
get more clarity on when exactlyis your luteal phase.
(04:39):
Those are all the admin notesthat I have for you today.
So with that, let's dive backinto this conversation on what
to do.
If you feel like you've done itall and let me be the first to
tell you that I've absolutelyfelt like this in the past, even
in the not so distant past Ifyou've been listening for a
(05:01):
while, then you heard an episodeI did last fall or so where I
talked about how last summer Iwas having a couple of months of
unpredictable cycles.
My cycles were a bit longerthan normal and I'm like what's
happening?
This is my actual job.
(05:22):
This is the thing that I thinkabout all the time that I study,
that I read about, that Ilisten to podcasts about, about
how to support my cycle, and yethere I am feeling like, okay,
I'm doing everything that I knowhow to do.
I also started to incorporatered light therapy and
(05:42):
cryotherapy.
I got on the melatonin train.
I really focused onprioritizing restorative
exercises.
I wasn't focusing on doing highintensity workouts and I was
extra diligent about nourishingmy body with good, well-rounded,
whole foods in my meals andavoiding alcohol and caffeine.
(06:05):
Now I give you this laundry listto say sometimes we can be
doing all of the things and itmight just take a little bit of
time to actually see thosechanges right.
For a lot of changes, or formany of the changes that relate
to your menstrual cycle, itcould take 100 days or so to see
(06:28):
that change.
Why 100 days?
That's because the folliclethat develops on your ovary that
eventually releases an eggduring ovulation, that follicle
takes about 100 days to develop.
So what you're doing now, yourstress levels now, how you're
moving now, or all the goodthings you're doing, you can see
(06:51):
the impact of those changesabout 100 days later when that
cycle pops up.
Now, kind of on the other sideof the coin.
Here.
I want to tell you a quick storyabout a gal that I met recently
, and, as I do with many, manygals out there, we started
talking about her cycle and herhormones and she had clearly
(07:13):
been around the block trying tofigure out how to get her
hormones back on track.
She was having irregularperiods, she was having acne and
a little bit of bloating, andshe was able to just like cite
lab after lab or sensitivitytest I would make.
We were in a group setting,actually, and so I say that
(07:35):
because I would share a coupleof recommendations with the
group, but for many of therecommendations or best
practices that came up, shealready had a oh well, I know
that that doesn't work for mebecause I need to do this other
thing for the sake of my bloodsugar, or, yes, I've already
tried that, but it didn't workfor me, and so I started doing
(07:59):
this other thing to see if thatworks better for me thing, to
see if that works better for me.
A lot of the stuff that.
Let me take a step back too.
By no means are all of myrecommendations perfect for
everybody, so that's not thething here.
(08:28):
What stuck out to me, though,and the topic of today's episode
, is this situation that we canget ourselves in by accident
sometimes, where we're holdingourselves back because we think
that we know what will or won'thelp, instead of taking a step
back to look at our health.
Look at our life.
What's going on in life rightnow that could be impacting my
health?
From a more holistic view, thelast two things I want to
(08:49):
mention to you, and then I willstart walking you through.
If you have unpredictableperiods, acne or bloating what
might you want to consider andhow might you want to gather
some information to move forward?
But these two things that I wantto share with you is this first
question of what is best foryour body right now your body,
(09:17):
because your body isn't the sameas everybody else's body, and
your body might not need whatthe last podcast you listened to
told you that you need, even mypodcast.
I don't know you.
I don't know you yet, becausethat's not how podcasts work.
Right, you have to takeeverything that you are learning
(09:40):
and really learn to apply thisfilter.
Learning and really learn toapply this filter, this question
of how does this apply to meand my body.
Now, the second side of thisquestion that I want to
reiterate for you again Imentioned it a moment ago is how
can you look at the biggerpicture of what's happening?
How can you take a step backfrom the very specific changes
(10:04):
that you might be making to yourdiet and say, okay, well,
looking at the foundationalstuff, am I moving my body?
How is my stress?
How is my sleep?
How are those things?
How are my?
You know, take a look at yourlabs that you might get annually
when you take a, when you go toyour normal doctor's
(10:26):
appointment.
These things that aren't sonuanced but can still really
reveal something huge aboutwhat's going on in your picture,
the picture of your health.
The final thought that I hadhere for you is just again
reiterating this point that,when it comes to your hormones
(10:47):
and many facets of health,consistency is so important, and
so implementing a particularchange for a month, it might not
be long enough.
It also might not be the rightchange for you.
So you know there's moreinvestigating to be done to make
(11:07):
sure, but you see where I'mgoing with this right.
If you're not.
It could have been anintervention, maybe like
eliminating dairy.
That could have been somethingthat really was helpful for you,
but you quit on it before yougot to the point where you would
have seen those benefits.
So a couple of thoughts to startyou out with before we jump
(11:31):
into this conversation aboutunpredictable periods.
If you are someone who fallsinto this category, then you've
probably already tried differentvitamins, different minerals,
maybe some magnesia.
Maybe you've gotten on theVitex train, chattavari, another
botanical that can support, orthat's known to support,
(11:52):
fertility and ovulation.
Maybe you've tried cyclesyncing because you said, hey,
is this going to get my cycleback on track?
Or hopefully.
If you have a fair amount ofstress in your life, then you've
already started to think aboutokay, how can I dial down the
stress?
Because I know that stress isgoing to impact my cycle.
(12:13):
If you have unpredictableperiods, you inherently know
that because they areunpredictable.
But I do want to take a secondto just highlight what does that
actually mean?
I do want to take a second tojust highlight what does that
actually mean, like what's goingon there?
Because when your cycles areirregular, when they are not
(12:34):
predictable, when you don't knowif it's going to be 40 days or
30 days or is it going to comenext month or the month after,
kind of thing.
That's a sign that you'relikely not ovulating each cycle,
or at least you're notovulating consistently, right?
So is that a situation whereyour estrogen levels are a bit
low, because you need anadequate level of estrogen in
(12:56):
order to ovulate?
Could it be a situation whereyour luteinizing hormone and or
follicle stimulating hormonejust aren't they aren't peaking
or spiking right beforeovulation when they should, so
it's just not happening?
Or is there something elseagain, like stress, like blood
(13:16):
sugar dysregulation or any oneof the many things that can
increase your stress hormone,that would prevent you from
having kind of an on-timeovulation?
All of that being said, if youfeel like you've tried
everything to get your periodsback on track, then I wonder if
(13:37):
you have been considering thisquestion of how long did you try
each solution?
How long did you try a certaindiet?
How long did you stick with oneof those supplements or
vitamins that you may havealready started with?
Make a note of that foryourself, or pause me so you can
think back on it, because thatwill be an important clue for
(14:01):
you as you move forward and asyou decide what is or isn't
worth your time, money or energy.
As you move on to that nextintervention for you, the next
thing that I want to suggest toyou is have you been aware of
what's going on with your bloodsugar?
This is another thing where, ifyou've listened to the podcast
(14:21):
before, you've heard me talkabout blood sugar, blood sugar,
blood sugar.
It's really important, and ifyou're somebody with PCOS, then
you may already know that bloodsugar can be a particularly
important factor for you,because many gals with PCOS have
dysregulated blood sugar levelsthat can cause stress and a bit
(14:44):
of inflammation in the body.
Also, though, if you're anAmerican, like a lot of
Americans, have blood sugarproblems because we grew up
drinking Coca-Cola and Gatoradeand eating Froot Loops.
So, anyway, that's a wholeother episode.
Let me reel myself in because,yeah, I would just ask you,
(15:06):
despite maybe any specificchange to your diet that you've
made, have you thought about howthat impacts your blood sugar?
There are more things than justfood that impact your blood
sugar, but let me leave you withthat thought, because, during
times and this is something thatmight take a little bit longer
to see a benefit from, but whenyou are prioritizing that
(15:29):
stability, there can be apositive cascading effect.
So time to implement a solution.
Blood sugar.
Another question that I have foryou that I want you to take a
step back and look at is couldthere be a possible digestive
imbalance or something going onwith your digestion that may be
(15:50):
contributing to your digestiveissues?
This is something that I seepretty often with my one-on-one
clients.
I'll have a gal who comes to mebecause, like you, she has
unpredictable periods and maybeshe wants to run a Dutch test,
which makes sense.
Dutch test is what you use tocheck your hormones, one of your
options.
But once we get into herinitial interview and I'm really
(16:14):
digging into what's going onwith her, we say, hey.
I think that the best firststep we can take, what will move
the needle the most, would beto focus on what's going on with
your digestion, namelyimproving it, and then see how
that can impact cycle regularityoverall.
(16:36):
I have one client specificallyLet me think of the dates real
quick if I can but I startedworking with her.
When I started working with her, I think she'd been off of
birth control for about eightmonths by that point and her
cycles were coming maybe everythree months or so Once we
implemented her gut healthprotocol.
(16:57):
So if that was it, so I want tosay, after maybe three months
of implementing the protocol,her cycles had come back down
into the 40-day 30-day 40-daykind of range 30-day 40-day kind
of range.
Unfortunately, shortlythereafter she had to take
(17:19):
antibiotics for an illness andthat threw her gut health back
into a spiral and her cyclelengths lengthened out even more
.
So then we kind of had to goback, start fresh, reel her in
so that now her cycle lengthscan come back into an
appropriate range.
Hopefully that made sense foryou, but I just wanted to
mention that to really drivehome the impact that your gut
(17:42):
health can have on your cycleregularity.
The next question that I wantyou to think of if you think
I've already tried everythingquestion that I want you to
think of if you think I'vealready tried everything, I've
done this, I've done that, I'vedone this Is the problem, then
that you are doing, doing, doing, doing and your body is asking
(18:02):
for a little bit more of a break, for a little bit more rest.
Leave that with you to think on.
One other thing that comes tomind would be whether or not you
are under eating or if you'reappropriately nourishing your
body.
Now, this is important.
Well, for a gazillion reasonsbecause that's how we get our
nutrients, but specifically here, because a lot of the times and
(18:26):
I've done this by accidentmyself too but when we say, okay
, let me cut out X, y and Z, letme cut out gluten, let me cut
out dairy, I'm going to cut outprocessed foods, all of those
things in and of themselves canbe helpful, for you can be
supportive of your overallhealth depending on your bio
(18:48):
individuality.
At the same time, if you're notinspecting what you are eating,
you could inadvertently be undereating.
Plus, like in society, we'rejust taught to be smaller,
smaller, smaller we gals here inthese United States.
So just consider doing a littleaudit to see, are you eating
(19:10):
enough?
Or just ask yourself throughoutthe day like do I feel good, do
I feel full and satiated afterI have a meal?
Some last thoughts here forunpredictable periods.
So hopefully those questionsmaybe inspired some thought or
some curiosity in you.
But some other thoughts, becauseif you want to figure out, okay
(19:32):
, well, how do I move forward?
What would be the rightinformation to have moving
forward?
Number one it'll be reallyhelpful to understand whether or
not you're ovulating.
We don't necessarily ovulateevery single cycle, but figuring
out if you're ovulating everycycle, that will be really
(19:52):
important, because that helpsyou to understand where you need
to focus your effort.
I mentioned this earlier in theepisode.
But another great step to afirst step that I recommend for
everybody is just, hey, if youhaven't had your annual checkup
with your doctor yet, go ahead,check out that appointment, ask
(20:12):
them to run whatever are thenormal labs that they run,
whatever your insurance covers,and just make sure that
everything is in good shapethere.
Because if it is something so Idon't want to call it
low-hanging fruit, but if it'ssomething that you can get
covered by your insurance wouldlove for you to go that route
and get their guidance or bringthat to the practitioner that
(20:34):
you're working with.
If that's me, I oftentimes willtake a look at my client's lab
work just to say, okay, how canthis inform us on what systems
in your body need some moresupport?
I want to move on to talkingabout acne next, and these next
two subjects subjects, topicsanyway will go a little bit
(20:56):
quicker, since I've already, youknow, tossed out a bunch of
these hypotheticals or questionsfor you to ponder on.
So when we're thinking of acneI want you to think about, you
know, okay, first of all, isthis really a hormone problem or
is this a gut health problem?
And let me tell you that I,until the age of I don't know,
(21:20):
probably 30, 29, I thought, wow,I just have all this hormonal
acne every month, all the time.
Oh, and for some reason, acnewhen I'm ovulating too.
My hormonal acne.
Doesn't care what time of themonth it was, but it's on my
chin, on my jaw area, so I knowit's hormonal.
Okay, well, hopefully you couldhear the sarcasm in my voice a
(21:44):
little bit, because eventually Ifixed my gut health and my acne
went away, my skin cleared up.
So that's all to say.
Really, being sure, is this ahormone thing or is this a gut
thing?
That will be a really helpfulpiece of information for you.
Now, I'm confident that if youare dealing with adult acne,
then you've already thoughtthrough is this acne a result of
(22:08):
a product that I'm using?
Is it because I need to maybewash my pillowcase more or fix
whatever product I'm putting inmy hair that's getting on my
pillowcase?
You've already thought throughthose things.
You've already tried differentskincare lines.
You've already spent a bunch ofmoney on different skincare
products maybe facials as wellbut what would be a much better
(22:30):
use of your funds would be toredirect them and to figure out,
okay again, is this a hormonething or is this a gut health
thing, and then take action fromthere.
Now, quick, honorable mention isthere something with lymph
drainage that needs some focus?
(22:50):
Now, I'm not a lymph drainageprofessional.
There are plenty of beautifultutorials that you can find on
YouTube or on social media, butjust knowing that if there is
any kind of stagnant lymph fluidthat needs some help draining,
or maybe your lymph nodes are alittle bit bogged down and so
(23:12):
they're not draining like normalthat could also be something
that contributes to what's goingon in your skin.
So, all that being said and Ifeel like I really jetted
through that, even though I knewthat it would be faster this is
just to say if you've tried allthese things to figure out
what's going on with your acne,maybe you've already tried to
(23:35):
eliminate dairy, because dairycan be really inflammatory for
some people, and if you'resensitive to dairy, then acne
might be the thing that pops up.
I have a friend who she knows,without a doubt, every time that
she eats, you know, a piece ofcheese, because sometimes she's
like, hey, the goats make somegood cheese.
(23:57):
I'm going to have some, I'mgoing to enjoy it.
She knows that she will have apimple and that's okay.
It's not the end of the worldif you have acne, but this is to
say that for something likeremoving dairy from your diet,
you will need to.
You need to do thatconsistently and, you know, for
several weeks, if not more thana month, before you can really
(24:19):
see okay, is this something thatmoves the needle, alrighty
friend.
Next we're going to talk aboutbloating, because, again,
something that I dealt withreally everything that I'm
talking about today I've dealtwith, because that's how I got
here, that's how I ended upbecoming a women's hormone coach
, because I was like this issome bullshit and I would love
(24:41):
to help the other gals out withit so they don't have to go
through this.
Anyway, when I was experiencinga lot of bloating, honestly I
didn't even know what to do.
I didn't really have anytoolkits tools in my toolkit,
rather, I'm certain that Irotated through some different
supplements to see if I couldn'tfigure it out.
(25:02):
I know now that, okay, maybeintermittent fasting can help my
gut health.
Right, we know that not eatingsuper close to bedtime that
could be good for your guthealth.
So maybe you've tried some ofthose things.
Maybe you talked to your doctorabout it and they gave you a
recommendation for antibiotics.
Maybe they gave you arecommendation for something
(25:24):
that could help like keep yourstomach acid at bay.
I'm not sure.
If that, tell me.
Somebody, dm me and tell mewhat your doctor recommended to
you.
Regardless, if you've triedthese things, then it's coming
back to the question of what'sgoing on in your digestive
system and a couple of things toconsider here.
(25:46):
Of course, on the one hand,there's the question of is there
some sort of imbalance in yourgut microbiome, like is there a
certain overgrowth of bacteriaor yeast A, b or C that's
causing this bloating?
On the other hand, some thingsthat you can do, that you can
influence, that will alsoinfluence your bloating, would
(26:08):
be something like stress whenyou're eating your meals.
Are you particularly stressedor, overall in life, is this a
season when you have more stressand you notice that you're
experiencing more bloating?
Why does this happen?
Well, this can happen sometimesbecause if you're stressed,
you're likely not producing asmuch or potentially not an
(26:31):
adequate amount of stomach acidand that kind of just sets off
this unsavory domino effect forthe rest of digestion.
One of those side effects canbe bloating.
So thinking of okay, I've triedthese things, but have I taken
(26:53):
this step back to really look atmy stress levels?
Are you getting enough sleep?
That can also tie into it.
Is there anything that you eatevery single day?
Or you know some people, man, Ihad a friend who I was with
this weekend.
She's so lovely.
We were talking about guthealth and she said to me hey,
(27:13):
bridget, I have some bloatingand I just don't know what to do
about it.
So I'm asking her a couple ofquestions and I said oh, I
remember you used to not eatgluten.
How's that going?
She goes oh well, okay, I eatsome gluten actually.
Yeah, I know that that's theproblem and that's so valid.
(27:35):
That's so valid If you knowthat something hurts your
stomach or makes you feelbloated but it's hard to cut out
.
That's really valid.
I guess that's not on the sameside of the coin, as I've tried
everything, but it can be reallyhard to get rid of something
that you're used to eating everyday or that feels really
inconvenient to eliminate untilyou figure out how to have
(28:01):
access to all the tasty foodsthat you like that are just
gluten-free or dairy-free,whatever it is for you.
You know the common denominatorthat ties together these three
experiences unpredictableperiods, acne, bloating and even
anything unnamed here.
Maybe you have really heavyperiods, maybe you have no
(28:23):
periods at all.
Maybe there's something elsethat you are trying to work
through, or optimizing fertility, getting through perimenopause.
Maybe that's the reason whyyou're listening today, and the
common denominator between allof these things is that you have
the opportunity right now tochange the pattern, to change
(28:45):
what you're doing to supportyour body, and you can improve
upon those experiences, thosepatterns that you're seeing.
You can, instead of continuingdoing what you've been doing,
whatever that might be, youright now have the opportunity
to take a step back, look atwhat's going on in your life, in
(29:07):
your health, in your digestivesystem, in your reproductive
system, from a more holisticview, in your digestive system,
in your reproductive system froma more holistic view, and then
take a different direction thatwill get you closer to your
goals.
Sometimes it might beuncomfortable.
I can't promise you that it'llbe just absolutely easy, breezy,
but you have control over whatyou do, the decisions you make,
(29:31):
what you eat, what your scheduleis like.
Sometimes it might feel like wedon't have that much control,
but I just want to remind youthat you do, and if you want to
feel better, if you want tobring your hormones or your gut
health back into balance, thenit is 1000% within your control
to do so and you have theability to influence that
(29:55):
outcome based on whatever youdecide to do, starting today and
starting tomorrow, and thencontinuing it, continuing on
with it day after day.
As we get ready to wrap up thisepisode, I just want to
reiterate this for you one moretime, because really, my hope
for this episode and what Iwanted you to take away from it
(30:18):
is the fact that, no matter whatyou've tried, even if you've
tried so many things and this isnot discrediting your efforts
this is not saying you didn'ttry hard enough.
It's just to say that, nomatter what you've tried so far,
if there is a change that youwant to make with your hormones
or with your gut health, you cando it.
Don't limit yourself, don'tback yourself into this corner,
(30:43):
thinking like nothing works forme, because I can promise you
that there will be something outthere that works for you, that
moves the needle for you.
It just might take a little bitmore time for you to figure it
out and to understand whatreally is again moving that
needle for you and helping youto see the changes that you want
(31:04):
to see.
Now, of course, if you arelooking for some guidance, if
maybe some of the lab tests thatI mentioned today feel like
they would be really helpful andfruitful for you or hey, like I
mentioned, you got to startdoing something different from
how you've been doing it beforeand maybe that thing is working
(31:26):
one-on-one with a hormone coachand if you feel so inspired I
would love to support you onthat journey.
I'll invite you to go toimhormonalcom slash apply, where
you can share some informationwith me about what your goals
are and where you're at, andpick a time for us to talk on a
(31:47):
free strategy call where we canjust share more information
about what you would like to seeand figure out if a one-on-one
coaching package would be a goodfit to help you get to where
you want to go.
So that's what I want to leaveyou with for today.
Thank you so much for listeningto this one.
(32:07):
I know this was a little bitlonger than normal, but if
you've made it this far, I guessit was worth it, huh?
So with that, guys, thanksagain.
I really appreciate you outthere, and I will see you on the
next one.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
(32:30):
automatically in your feed, nowork needed on your side.
Let's put it on autopilot.
As always, I need to give youmy reminder that the information
I share with you here is foreducational purposes only, and
it should not be used as areplacement for medical advice
or diagnosis.
Now, if you are, on the otherhand, in the market for some
one-on-one support, then I wouldlove for you to take me up on
(32:53):
my offer for a free strategycall.
You can find these links andmore in the show notes.
All right, we'll see you on thenext one.
I have talked to a lot of women who feel like their
period symptoms are unsolvable.
They've tried supplements,they've cut out the dairy,
they've tracked everything, yetnothing has worked for them.
Yet, anyway, when I hear thesefour words I've already tried
everything I know that we needto pause, because that sentence
(00:22):
might be the very reason thatyou're not seeing results.
In this episode, I'll explainwhy and what your next step
should actually be.
Welcome to I'm Hormonal, yoursource of information about
women's hormone health and howto support your body.
Naturally, I'm your host,bridget Walton, and I'm a
certified functional hormonespecialist and menstrual cycle
(00:44):
coach.
I am on a mission to hold thesehormone conversations with as
many menstruators as possiblebecause you deserve easier
access to accurate informationabout what's up with your unruly
menstrual cycle and with yourfertility mysteries.
Don't you think it's time thatwe figure this out once and for
all?
Don't you think it's time thatwe figure this out once and for
(01:06):
all?
Hey friend, thanks for joiningme for today's episode of I'm
Hormonal.
I'm your host, bridget Walton,and I'm so grateful that you are
here with me today.
As you heard in the intro,we're going to be talking about
these four little words, thesefour not-so-cute words I've
already tried everything,because, in my work with clients
(01:27):
, one-on-one and tell me if thisis how you've ever felt in your
life those gals who feel like,hey, I've already tried
everything, I already did anelimination diet, I've already
done lab testing, I've alreadydone food sensitivity testing,
whatever it is for you theythink, well, shoot, now I'm
(01:50):
backed into this corner becausenothing works for me.
And then you start to tellyourself, nothing works for me.
And you know, when you'resaying that to yourself, you're
going to just prove yourselfright in many cases by
continuing to tell yourself thatIn this episode today, we will
(02:10):
absolutely be getting into thenuts and bolts.
I'll go through a couple ofexamples so that if you are
somebody who has unpredictableperiods, if you have acne, if
you have bloating and you arefeeling like you've tried
everything, I'll give you somethoughts about how you can take
a step back and how you canrealize where you actually can
(02:32):
head, what is the rightdirection that's for you, and
give you a couple of questionsthat would be really helpful for
you to explore.
If you have not done so already, or even if you have, time has
potentially passed and maybeit's time to go back and revisit
something that you've triedbefore.
We're not reinventing the wheeland I certainly don't want you
(02:56):
to think why is Bridget tellingme to do something that I've
already tried?
Stick with me, but if you feellike you've tried everything,
then this is going to be theepisode for you, and I'm really
excited to get your thoughts onit.
I'm always looking forward tothoughts that you guys share
with me via DM.
(03:17):
You can connect with me onInstagram at I'm underscore
hormonal and also on that note,if you ever have any topics that
you want to hear me talk about,send me a DM with that request
too, because I would love to doan episode on it.
If this is the first episode ofI'm Hormonal that you are
checking out, I want to say aspecial welcome to you.
(03:38):
I'm really glad that you foundme, thanks to those of you who
have subscribed to the podcast,who have shared with your
friends, who keep on coming backevery week.
I, of course, couldn't do thiswithout you, or wouldn't do it
without you, so I hope that youare making the most out of these
episodes.
If you want to connect a littlebit more, and just coming back
(03:58):
to Instagram DM opportunities, Iget questions a lot about the
luteal phase.
There's so much content outthere about what to eat in the
luteal phase, how to move yourbody in the luteal phase, and I
have some episodes that talkthrough the phases of the cycle.
But this is just to say this isa question that I get a lot
(04:19):
when actually is my luteal phase?
So I put together a quiz and ifyou just send me a DM and say
luteal, which is spelledL-U-T-E-A-L, just send me a DM,
say luteal and that willkickstart the quiz so you can
get more clarity on when exactlyis your luteal phase.
(04:39):
Those are all the admin notesthat I have for you today.
So with that, let's dive backinto this conversation on what
to do.
If you feel like you've done itall and let me be the first to
tell you that I've absolutelyfelt like this in the past, even
in the not so distant past Ifyou've been listening for a
(05:01):
while, then you heard an episodeI did last fall or so where I
talked about how last summer Iwas having a couple of months of
unpredictable cycles.
My cycles were a bit longerthan normal and I'm like what's
happening?
This is my actual job.
(05:22):
This is the thing that I thinkabout all the time that I study,
that I read about, that Ilisten to podcasts about, about
how to support my cycle, and yethere I am feeling like, okay,
I'm doing everything that I knowhow to do.
I also started to incorporatered light therapy and
(05:42):
cryotherapy.
I got on the melatonin train.
I really focused onprioritizing restorative
exercises.
I wasn't focusing on doing highintensity workouts and I was
extra diligent about nourishingmy body with good, well-rounded,
whole foods in my meals andavoiding alcohol and caffeine.
(06:05):
Now I give you this laundry listto say sometimes we can be
doing all of the things and itmight just take a little bit of
time to actually see thosechanges right.
For a lot of changes, or formany of the changes that relate
to your menstrual cycle, itcould take 100 days or so to see
(06:28):
that change.
Why 100 days?
That's because the folliclethat develops on your ovary that
eventually releases an eggduring ovulation, that follicle
takes about 100 days to develop.
So what you're doing now, yourstress levels now, how you're
moving now, or all the goodthings you're doing, you can see
(06:51):
the impact of those changesabout 100 days later when that
cycle pops up.
Now, kind of on the other sideof the coin.
Here.
I want to tell you a quick storyabout a gal that I met recently
, and, as I do with many, manygals out there, we started
talking about her cycle and herhormones and she had clearly
(07:13):
been around the block trying tofigure out how to get her
hormones back on track.
She was having irregularperiods, she was having acne and
a little bit of bloating, andshe was able to just like cite
lab after lab or sensitivitytest I would make.
We were in a group setting,actually, and so I say that
(07:35):
because I would share a coupleof recommendations with the
group, but for many of therecommendations or best
practices that came up, shealready had a oh well, I know
that that doesn't work for mebecause I need to do this other
thing for the sake of my bloodsugar, or, yes, I've already
tried that, but it didn't workfor me, and so I started doing
(07:59):
this other thing to see if thatworks better for me thing, to
see if that works better for me.
A lot of the stuff that.
Let me take a step back too.
By no means are all of myrecommendations perfect for
everybody, so that's not thething here.
(08:28):
What stuck out to me, though,and the topic of today's episode
, is this situation that we canget ourselves in by accident
sometimes, where we're holdingourselves back because we think
that we know what will or won'thelp, instead of taking a step
back to look at our health.
Look at our life.
What's going on in life rightnow that could be impacting my
health?
From a more holistic view, thelast two things I want to
(08:49):
mention to you, and then I willstart walking you through.
If you have unpredictableperiods, acne or bloating what
might you want to consider andhow might you want to gather
some information to move forward?
But these two things that I wantto share with you is this first
question of what is best foryour body right now your body,
(09:17):
because your body isn't the sameas everybody else's body, and
your body might not need whatthe last podcast you listened to
told you that you need, even mypodcast.
I don't know you.
I don't know you yet, becausethat's not how podcasts work.
Right, you have to takeeverything that you are learning
(09:40):
and really learn to apply thisfilter.
Learning and really learn toapply this filter, this question
of how does this apply to meand my body.
Now, the second side of thisquestion that I want to
reiterate for you again Imentioned it a moment ago is how
can you look at the biggerpicture of what's happening?
How can you take a step backfrom the very specific changes
(10:04):
that you might be making to yourdiet and say, okay, well,
looking at the foundationalstuff, am I moving my body?
How is my stress?
How is my sleep?
How are those things?
How are my?
You know, take a look at yourlabs that you might get annually
when you take a, when you go toyour normal doctor's
(10:26):
appointment.
These things that aren't sonuanced but can still really
reveal something huge aboutwhat's going on in your picture,
the picture of your health.
The final thought that I hadhere for you is just again
reiterating this point that,when it comes to your hormones
(10:47):
and many facets of health,consistency is so important, and
so implementing a particularchange for a month, it might not
be long enough.
It also might not be the rightchange for you.
So you know there's moreinvestigating to be done to make
(11:07):
sure, but you see where I'mgoing with this right.
If you're not.
It could have been anintervention, maybe like
eliminating dairy.
That could have been somethingthat really was helpful for you,
but you quit on it before yougot to the point where you would
have seen those benefits.
So a couple of thoughts to startyou out with before we jump
(11:31):
into this conversation aboutunpredictable periods.
If you are someone who fallsinto this category, then you've
probably already tried differentvitamins, different minerals,
maybe some magnesia.
Maybe you've gotten on theVitex train, chattavari, another
botanical that can support, orthat's known to support,
(11:52):
fertility and ovulation.
Maybe you've tried cyclesyncing because you said, hey,
is this going to get my cycleback on track?
Or hopefully.
If you have a fair amount ofstress in your life, then you've
already started to think aboutokay, how can I dial down the
stress?
Because I know that stress isgoing to impact my cycle.
(12:13):
If you have unpredictableperiods, you inherently know
that because they areunpredictable.
But I do want to take a secondto just highlight what does that
actually mean?
I do want to take a second tojust highlight what does that
actually mean, like what's goingon there?
Because when your cycles areirregular, when they are not
(12:34):
predictable, when you don't knowif it's going to be 40 days or
30 days or is it going to comenext month or the month after,
kind of thing.
That's a sign that you'relikely not ovulating each cycle,
or at least you're notovulating consistently, right?
So is that a situation whereyour estrogen levels are a bit
low, because you need anadequate level of estrogen in
(12:56):
order to ovulate?
Could it be a situation whereyour luteinizing hormone and or
follicle stimulating hormonejust aren't they aren't peaking
or spiking right beforeovulation when they should, so
it's just not happening?
Or is there something elseagain, like stress, like blood
(13:16):
sugar dysregulation or any oneof the many things that can
increase your stress hormone,that would prevent you from
having kind of an on-timeovulation?
All of that being said, if youfeel like you've tried
everything to get your periodsback on track, then I wonder if
(13:37):
you have been considering thisquestion of how long did you try
each solution?
How long did you try a certaindiet?
How long did you stick with oneof those supplements or
vitamins that you may havealready started with?
Make a note of that foryourself, or pause me so you can
think back on it, because thatwill be an important clue for
(14:01):
you as you move forward and asyou decide what is or isn't
worth your time, money or energy.
As you move on to that nextintervention for you, the next
thing that I want to suggest toyou is have you been aware of
what's going on with your bloodsugar?
This is another thing where, ifyou've listened to the podcast
(14:21):
before, you've heard me talkabout blood sugar, blood sugar,
blood sugar.
It's really important, and ifyou're somebody with PCOS, then
you may already know that bloodsugar can be a particularly
important factor for you,because many gals with PCOS have
dysregulated blood sugar levelsthat can cause stress and a bit
(14:44):
of inflammation in the body.
Also, though, if you're anAmerican, like a lot of
Americans, have blood sugarproblems because we grew up
drinking Coca-Cola and Gatoradeand eating Froot Loops.
So, anyway, that's a wholeother episode.
Let me reel myself in because,yeah, I would just ask you,
(15:06):
despite maybe any specificchange to your diet that you've
made, have you thought about howthat impacts your blood sugar?
There are more things than justfood that impact your blood
sugar, but let me leave you withthat thought, because, during
times and this is something thatmight take a little bit longer
to see a benefit from, but whenyou are prioritizing that
(15:29):
stability, there can be apositive cascading effect.
So time to implement a solution.
Blood sugar.
Another question that I have foryou that I want you to take a
step back and look at is couldthere be a possible digestive
imbalance or something going onwith your digestion that may be
(15:50):
contributing to your digestiveissues?
This is something that I seepretty often with my one-on-one
clients.
I'll have a gal who comes to mebecause, like you, she has
unpredictable periods and maybeshe wants to run a Dutch test,
which makes sense.
Dutch test is what you use tocheck your hormones, one of your
options.
But once we get into herinitial interview and I'm really
(16:14):
digging into what's going onwith her, we say, hey.
I think that the best firststep we can take, what will move
the needle the most, would beto focus on what's going on with
your digestion, namelyimproving it, and then see how
that can impact cycle regularityoverall.
(16:36):
I have one client specificallyLet me think of the dates real
quick if I can but I startedworking with her.
When I started working with her, I think she'd been off of
birth control for about eightmonths by that point and her
cycles were coming maybe everythree months or so Once we
implemented her gut healthprotocol.
(16:57):
So if that was it, so I want tosay, after maybe three months
of implementing the protocol,her cycles had come back down
into the 40-day 30-day 40-daykind of range 30-day 40-day kind
of range.
Unfortunately, shortlythereafter she had to take
(17:19):
antibiotics for an illness andthat threw her gut health back
into a spiral and her cyclelengths lengthened out even more
.
So then we kind of had to goback, start fresh, reel her in
so that now her cycle lengthscan come back into an
appropriate range.
Hopefully that made sense foryou, but I just wanted to
mention that to really drivehome the impact that your gut
(17:42):
health can have on your cycleregularity.
The next question that I wantyou to think of if you think
I've already tried everythingquestion that I want you to
think of if you think I'vealready tried everything, I've
done this, I've done that, I'vedone this Is the problem, then
that you are doing, doing, doing, doing and your body is asking
(18:02):
for a little bit more of a break, for a little bit more rest.
Leave that with you to think on.
One other thing that comes tomind would be whether or not you
are under eating or if you'reappropriately nourishing your
body.
Now, this is important.
Well, for a gazillion reasonsbecause that's how we get our
nutrients, but specifically here, because a lot of the times and
(18:26):
I've done this by accidentmyself too but when we say, okay
, let me cut out X, y and Z, letme cut out gluten, let me cut
out dairy, I'm going to cut outprocessed foods, all of those
things in and of themselves canbe helpful, for you can be
supportive of your overallhealth depending on your bio
(18:48):
individuality.
At the same time, if you're notinspecting what you are eating,
you could inadvertently be undereating.
Plus, like in society, we'rejust taught to be smaller,
smaller, smaller we gals here inthese United States.
So just consider doing a littleaudit to see, are you eating
(19:10):
enough?
Or just ask yourself throughoutthe day like do I feel good, do
I feel full and satiated afterI have a meal?
Some last thoughts here forunpredictable periods.
So hopefully those questionsmaybe inspired some thought or
some curiosity in you.
But some other thoughts, becauseif you want to figure out, okay
(19:32):
, well, how do I move forward?
What would be the rightinformation to have moving
forward?
Number one it'll be reallyhelpful to understand whether or
not you're ovulating.
We don't necessarily ovulateevery single cycle, but figuring
out if you're ovulating everycycle, that will be really
(19:52):
important, because that helpsyou to understand where you need
to focus your effort.
I mentioned this earlier in theepisode.
But another great step to afirst step that I recommend for
everybody is just, hey, if youhaven't had your annual checkup
with your doctor yet, go ahead,check out that appointment, ask
(20:12):
them to run whatever are thenormal labs that they run,
whatever your insurance covers,and just make sure that
everything is in good shapethere.
Because if it is something so Idon't want to call it
low-hanging fruit, but if it'ssomething that you can get
covered by your insurance wouldlove for you to go that route
and get their guidance or bringthat to the practitioner that
(20:34):
you're working with.
If that's me, I oftentimes willtake a look at my client's lab
work just to say, okay, how canthis inform us on what systems
in your body need some moresupport?
I want to move on to talkingabout acne next, and these next
two subjects subjects, topicsanyway will go a little bit
(20:56):
quicker, since I've already, youknow, tossed out a bunch of
these hypotheticals or questionsfor you to ponder on.
So when we're thinking of acneI want you to think about, you
know, okay, first of all, isthis really a hormone problem or
is this a gut health problem?
And let me tell you that I,until the age of I don't know,
(21:20):
probably 30, 29, I thought, wow,I just have all this hormonal
acne every month, all the time.
Oh, and for some reason, acnewhen I'm ovulating too.
My hormonal acne.
Doesn't care what time of themonth it was, but it's on my
chin, on my jaw area, so I knowit's hormonal.
Okay, well, hopefully you couldhear the sarcasm in my voice a
(21:44):
little bit, because eventually Ifixed my gut health and my acne
went away, my skin cleared up.
So that's all to say.
Really, being sure, is this ahormone thing or is this a gut
thing?
That will be a really helpfulpiece of information for you.
Now, I'm confident that if youare dealing with adult acne,
then you've already thoughtthrough is this acne a result of
(22:08):
a product that I'm using?
Is it because I need to maybewash my pillowcase more or fix
whatever product I'm putting inmy hair that's getting on my
pillowcase?
You've already thought throughthose things.
You've already tried differentskincare lines.
You've already spent a bunch ofmoney on different skincare
products maybe facials as wellbut what would be a much better
(22:30):
use of your funds would be toredirect them and to figure out,
okay again, is this a hormonething or is this a gut health
thing, and then take action fromthere.
Now, quick, honorable mention isthere something with lymph
drainage that needs some focus?
(22:50):
Now, I'm not a lymph drainageprofessional.
There are plenty of beautifultutorials that you can find on
YouTube or on social media, butjust knowing that if there is
any kind of stagnant lymph fluidthat needs some help draining,
or maybe your lymph nodes are alittle bit bogged down and so
(23:12):
they're not draining like normalthat could also be something
that contributes to what's goingon in your skin.
So, all that being said and Ifeel like I really jetted
through that, even though I knewthat it would be faster this is
just to say if you've tried allthese things to figure out
what's going on with your acne,maybe you've already tried to
(23:35):
eliminate dairy, because dairycan be really inflammatory for
some people, and if you'resensitive to dairy, then acne
might be the thing that pops up.
I have a friend who she knows,without a doubt, every time that
she eats, you know, a piece ofcheese, because sometimes she's
like, hey, the goats make somegood cheese.
(23:57):
I'm going to have some, I'mgoing to enjoy it.
She knows that she will have apimple and that's okay.
It's not the end of the worldif you have acne, but this is to
say that for something likeremoving dairy from your diet,
you will need to.
You need to do thatconsistently and, you know, for
several weeks, if not more thana month, before you can really
(24:19):
see okay, is this something thatmoves the needle, alrighty
friend.
Next we're going to talk aboutbloating, because, again,
something that I dealt withreally everything that I'm
talking about today I've dealtwith, because that's how I got
here, that's how I ended upbecoming a women's hormone coach
, because I was like this issome bullshit and I would love
(24:41):
to help the other gals out withit so they don't have to go
through this.
Anyway, when I was experiencinga lot of bloating, honestly I
didn't even know what to do.
I didn't really have anytoolkits tools in my toolkit,
rather, I'm certain that Irotated through some different
supplements to see if I couldn'tfigure it out.
(25:02):
I know now that, okay, maybeintermittent fasting can help my
gut health.
Right, we know that not eatingsuper close to bedtime that
could be good for your guthealth.
So maybe you've tried some ofthose things.
Maybe you talked to your doctorabout it and they gave you a
recommendation for antibiotics.
Maybe they gave you arecommendation for something
(25:24):
that could help like keep yourstomach acid at bay.
I'm not sure.
If that, tell me.
Somebody, dm me and tell mewhat your doctor recommended to
you.
Regardless, if you've triedthese things, then it's coming
back to the question of what'sgoing on in your digestive
system and a couple of things toconsider here.
(25:46):
Of course, on the one hand,there's the question of is there
some sort of imbalance in yourgut microbiome, like is there a
certain overgrowth of bacteriaor yeast A, b or C that's
causing this bloating?
On the other hand, some thingsthat you can do, that you can
influence, that will alsoinfluence your bloating, would
(26:08):
be something like stress whenyou're eating your meals.
Are you particularly stressedor, overall in life, is this a
season when you have more stressand you notice that you're
experiencing more bloating?
Why does this happen?
Well, this can happen sometimesbecause if you're stressed,
you're likely not producing asmuch or potentially not an
(26:31):
adequate amount of stomach acidand that kind of just sets off
this unsavory domino effect forthe rest of digestion.
One of those side effects canbe bloating.
So thinking of okay, I've triedthese things, but have I taken
(26:53):
this step back to really look atmy stress levels?
Are you getting enough sleep?
That can also tie into it.
Is there anything that you eatevery single day?
Or you know some people, man, Ihad a friend who I was with
this weekend.
She's so lovely.
We were talking about guthealth and she said to me hey,
(27:13):
bridget, I have some bloatingand I just don't know what to do
about it.
So I'm asking her a couple ofquestions and I said oh, I
remember you used to not eatgluten.
How's that going?
She goes oh well, okay, I eatsome gluten actually.
Yeah, I know that that's theproblem and that's so valid.
(27:35):
That's so valid If you knowthat something hurts your
stomach or makes you feelbloated but it's hard to cut out
.
That's really valid.
I guess that's not on the sameside of the coin, as I've tried
everything, but it can be reallyhard to get rid of something
that you're used to eating everyday or that feels really
inconvenient to eliminate untilyou figure out how to have
(28:01):
access to all the tasty foodsthat you like that are just
gluten-free or dairy-free,whatever it is for you.
You know the common denominatorthat ties together these three
experiences unpredictableperiods, acne, bloating and even
anything unnamed here.
Maybe you have really heavyperiods, maybe you have no
(28:23):
periods at all.
Maybe there's something elsethat you are trying to work
through, or optimizing fertility, getting through perimenopause.
Maybe that's the reason whyyou're listening today, and the
common denominator between allof these things is that you have
the opportunity right now tochange the pattern, to change
(28:45):
what you're doing to supportyour body, and you can improve
upon those experiences, thosepatterns that you're seeing.
You can, instead of continuingdoing what you've been doing,
whatever that might be, youright now have the opportunity
to take a step back, look atwhat's going on in your life, in
(29:07):
your health, in your digestivesystem, in your reproductive
system, from a more holisticview, in your digestive system,
in your reproductive system froma more holistic view, and then
take a different direction thatwill get you closer to your
goals.
Sometimes it might beuncomfortable.
I can't promise you that it'llbe just absolutely easy, breezy,
but you have control over whatyou do, the decisions you make,
(29:31):
what you eat, what your scheduleis like.
Sometimes it might feel like wedon't have that much control,
but I just want to remind youthat you do, and if you want to
feel better, if you want tobring your hormones or your gut
health back into balance, thenit is 1000% within your control
to do so and you have theability to influence that
(29:55):
outcome based on whatever youdecide to do, starting today and
starting tomorrow, and thencontinuing it, continuing on
with it day after day.
As we get ready to wrap up thisepisode, I just want to
reiterate this for you one moretime, because really, my hope
for this episode and what Iwanted you to take away from it
(30:18):
is the fact that, no matter whatyou've tried, even if you've
tried so many things and this isnot discrediting your efforts
this is not saying you didn'ttry hard enough.
It's just to say that, nomatter what you've tried so far,
if there is a change that youwant to make with your hormones
or with your gut health, you cando it.
Don't limit yourself, don'tback yourself into this corner,
(30:43):
thinking like nothing works forme, because I can promise you
that there will be something outthere that works for you, that
moves the needle for you.
It just might take a little bitmore time for you to figure it
out and to understand whatreally is again moving that
needle for you and helping youto see the changes that you want
(31:04):
to see.
Now, of course, if you arelooking for some guidance, if
maybe some of the lab tests thatI mentioned today feel like
they would be really helpful andfruitful for you or hey, like I
mentioned, you got to startdoing something different from
how you've been doing it beforeand maybe that thing is working
(31:26):
one-on-one with a hormone coachand if you feel so inspired I
would love to support you onthat journey.
I'll invite you to go toimhormonalcom slash apply, where
you can share some informationwith me about what your goals
are and where you're at, andpick a time for us to talk on a
(31:47):
free strategy call where we canjust share more information
about what you would like to seeand figure out if a one-on-one
coaching package would be a goodfit to help you get to where
you want to go.
So that's what I want to leaveyou with for today.
Thank you so much for listeningto this one.
(32:07):
I know this was a little bitlonger than normal, but if
you've made it this far, I guessit was worth it, huh?
So with that, guys, thanksagain.
I really appreciate you outthere, and I will see you on the
next one.
If you loved today's episodeand got something good out of it
, make sure you subscribe sothat these episodes show up
(32:30):
automatically in your feed, nowork needed on your side.
Let's put it on autopilot.
As always, I need to give youmy reminder that the information
I share with you here is foreducational purposes only, and
it should not be used as areplacement for medical advice
or diagnosis.
Now, if you are, on the otherhand, in the market for some
one-on-one support, then I wouldlove for you to take me up on
(32:53):
my offer for a free strategycall.
You can find these links andmore in the show notes.
All right, we'll see you on thenext one.
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